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Black Bean-Quinoa Burgers From Vegetarian Times July 2011 Recipe

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Looking for an easy Black Bean-Quinoa Burgers from Vegetarian Times July 2011 recipe? Learn how to make Black Bean-Quinoa Burgers from Vegetarian Times July 2011 using healthy ingredients.


Submitted by kchaconas

Makes 8 servings



Here's a delicious veggie burger you can whip up from scratch. Any steak seasoning (which is just a combination of herbs and spices) will work to give the patties a rich, hearty flavor. Stash a few in the freezer for busy weeknight meals. For super-easy cookouts, bake the patties ahead, then reheat them on the grill. Serve with your favorite burger fixings.

Recipe Ingredients for Black Bean-Quinoa Burgers from Vegetarian Times July 2011

1/2 cup quinoa
1 cup onion, finely chopped
1/4 cup sun-dried tomatoes, oil-packed , drained and finely chopped (about 6)
1 1/2 cups cooked black beans ( or 1 15-oz. can black beans, rinsed and drained, divided)
2 tsp cloves garlic, minced
2 tsp. dried steak seasoning

Recipe Directions for Black Bean-Quinoa Burgers from Vegetarian Times July 2011

  1. Stir together quinoa and 1 1/2 cups water in small saucepan, and season with salt, if desired. Bring to a boil. Cover, reduce heat to medium-low, and simmer 20 minutes, or until all liquid is absorbed. (You should have 1 1/2 cups cooked quinoa.)

  2. Meanwhile, place onion and sun-dried tomatoes in medium nonstick skillet, and cook over medium heat. (The oil left on the tomatoes should be enough to sauté the onion.) Cook 3 to 4 minutes, or until onion has softened. Stir in 3/4 cup black beans, garlic, steak seasoning, and 11/2 cups water. Simmer 9 to 11 minutes, or until most of liquid has evaporated.

  3. Transfer bean-onion mixture to food processor, add 3/4 cup cooked quinoa, and process until smooth. Transfer to bowl, and stir in remaining 3/4 cup quinoa and remaining 3/4 cup black beans. Season with salt and pepper, if desired, and cool.

  4. Preheat oven to 350°F, and generously coat baking sheet with cooking spray. Shape bean mixture into 8 patties (1/2 cup each), and place on prepared baking sheet. Bake 20 minutes, or until patties are crisp on top. Flip patties with spatula, and bake 10 minutes more, or until both sides are crisp and brown. Serve on buns.

Categories

Beans, Vegetarian, Gluten-Free

Nutrition Facts
Serving Size 66.9g
Amount Per Serving
Calories
168
Calories from Fat
11
% Daily Value*
Total Fat
1.2g
2%
Saturated Fat
0.2g
1%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
3mg
0%
Potassium
631mg
18%
Total Carbohydrates
30.9g
10%
Dietary Fiber
6.5g
26%
Sugars
1.5g
Protein
9.5g
Vitamin A 1% Vitamin C 3%
Calcium 5% Iron 13%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
A
  Good points
  • Very low in saturated fat
  • No cholesterol
  • Very low in sodium
  • Low in sugar
  • High in dietary fiber
  • High in manganese
  • High in magnesium
  • High in phosphorus
  • High in potassium
  • High in thiamin
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